Taking care of one’s physical health is of the utmost importance, particularly at a time like the present when a pandemic is occurring. One frequently sought-after food in today’s society is high in vitamins C and E.
Antioxidants are found in vitamins C and E. These antioxidants shield the body’s cells from the harm caused by free radicals and contribute to maintaining a robust immune system. In addition, vitamin E can help prevent or delay the onset of various health issues associated with the natural aging process.
It is possible to get vitamin C or vitamin E through a supplement, but it is much more effective to get these vitamins from naturally occurring foods. The body’s requirements for carbohydrates and proteins are vital, but vitamin requirements are just as critical.
Vitamin C-Dense Foods and Beverages
Vitamin C intake should be at least 75 milligrams per day for women and 90 milligrams per day for men. In the meantime, the recommended daily allowance of vitamin E for children is between 4 and 11 mg, while it is 15 mg for adults.
Consuming the following vegetables, fruits, nuts, and meats will provide you with the necessary amount of vitamin C and vitamin E for the day:
1. Citrus fruits, especially orange and lemon
About 70 milligrams of vitamin C can be found in a single orange. In addition, one lemon has around 85 milligrams of vitamin C.
About 125 milligrams of vitamin C can be found in single guava. Guava can either be eaten fresh or processed into a juice to be consumed.
About 80 milligrams of vitamin C can be found in one cup of finely chopped green broccoli. Vitamin C decreases after cooking, going from 100 mg to 50 mg.
About fifty milligrams of vitamin C can be found in one cup of raw cauliflower. You can prepare cauliflower for consumption by boiling, steaming, or organizing it in a vegetable dish.
There are approximately 90 milligrams of vitamin C in one cup (or 150 grams) of strawberries. Additionally, high in a variety of other antioxidants, are strawberries.
About 71 milligrams of vitamin C can be found in single kiwi fruit. The antioxidant properties of kiwi fruit can assist in lowering cholesterol levels.
7. Pineapple and the Longan Fruit
About 80 milligrams of vitamin C can be found in one pineapple or one hundred grams of longan fruit.
About 90 milligrams of vitamin C can be found in a serving size of 150 grams of papaya. The consumption of papaya has been shown to reduce the risk of developing dementia and cancer, improve immune function and nourish the digestive tract.
Foods Rich in Vitamin E
Almonds have approximately 26 milligrams of vitamin E per 100 grams. In addition to vitamin E, almonds contain vitamin B complex, potassium, and iron.
2. Sunflower seeds
About 35 milligrams of vitamin E can be found in 100 grams of sunflower seeds. Additionally, sunflower seeds have a high fiber content, which can assist in the stimulation of the digestive system.
About 15 milligrams of vitamin E can be found in every 100 grams of hazelnuts.
In addition to vitamin C, approximately 1.5 milligrams of vitamin E are present in every one hundred grams of kiwi fruit.
5. Fish eggs
Approximately 7 milligrams of vitamin E can be found in 100 grams of fish eggs.
7. Goose meat
One hundred grams of goose meat contains roughly 1.7 milligrams of vitamin E.
About 8.3 milligrams of vitamin E can be found in 100 grams of roasted peanuts.
The vitamin E content of an avocado is approximately 2.1 milligrams per 100 grams. You can either eat avocados on their own or incorporate them into a salad.
About 4 milligrams of vitamin E can be found in 100 grams of abalone.